Most of us know someone whose life is affected by diabetes. According to estimates from the Centers for Disease Control and Prevention, 12.2 percent of U.S. adults aged 18 years or older have diabetes and 23.8 percent of them don’t know it. Among adults over 65 years of age, slightly more than 25 percent have diabetes (this would be around 9,000 Alaska seniors).

An additional one in three American adults (86 million) have a condition called prediabetes and are likely to develop diabetes unless they take steps to prevent it.

Diabetes may lead to well-known complications — cardiovascular disease and strokes, nerve damage, blindness, amputations and kidney damage. Individuals with diabetes can face double the annual medical costs and a 50 percent higher risk of death than someone without diabetes.

Prediabetes carries a similar risk for medical complications. If all of this sounds pretty grim, it is important to know one can live well with diabetes and most can avoid serious complications. If one has prediabetes, lifestyle changes and a small amount of weight loss has been effective in preventing or delaying the onset of diabetes.

In trying to encourage friends and clients, I may have suggested that a diabetes or prediabetes diagnosis shouldn’t be a reason for panic or fear. My words were never intended to minimize the everyday reality of living with these medical conditions. There are emotional effects, such as fear of complications and depression. There are challenges of scheduling, transportation and paying for multiple medical appointments and medications. And, there are the many, now urgent, lifestyle changes to make. Whatever else it may take, successfully dealing with diabetes or prediabetes requires courage, focus, time, willpower and support.

Regular medical appointments will be important for monitoring health. But, the things one does every day will make the most difference in diabetes or prediabetes. For the everyday healthy lifestyle checklist, consider the following: increasing daily physical activity to accumulate 150 minutes per week; adding more healthy food choices like vegetables and fruits and limiting the less healthy ones like chips and ice cream; developing and using skills for dealing with stress; prioritizing sufficient, regular sleep; checking blood sugar levels; if overweight, making a plan for weight loss; and stopping smoking.

One can develop diabetes at any time, although the older we are, the more likely we are to have blood sugar problems. The solution for dealing with diabetes or prediabetes isn’t to stop aging — that would be a sad alternative! Gaining awareness, getting support and education, developing a healthy lifestyle and developing a partnership with medical providers can help prevent or delay complications of diabetes or prediabetes.

A healthy lifestyle “makeover” will take time. It can’t happen overnight. But, setting goals, keeping focused on the changes that need to be made and measuring daily progress will make all the difference in whether one lives life well with diabetes or whether one is able to prevent or delay the onset of diabetes.

In Alaska and Fairbanks, support for making diabetes-healthy lifestyle changes can be found with a registered dietitian nutritionist (RDN) or a certified diabetes educator (CDE). For individuals with diabetes, a medical provider can provide a referral to either of these types of providers for education. Many communities, including Fairbanks, also have diabetes support groups for diabetes education. The Cooperative Extension Service in Fairbanks offers two helpful programs — the six-week Diabetes Self-Management Program and the four-session Dining with Diabetes program.

For individuals with prediabetes, the Tanana District Cooperative Extension provides a 12-month program of group education and support for lifestyle change and weight loss, the National Diabetes Prevention Program. Participation in this program has been shown to be effective in delaying or preventing the onset of diabetes.

Leslie Shallcross

This program is available in several other communities in Alaska, including Anchorage, Seward and Juneau. On the Kenai Peninsula, the National Diabetes Prevention Program is available as a telephone-delivered program for free through a grant from the National Association of Chronic Disease Directors and the Alaska Diabetes Prevention and Control Program. The State of Alaska also has a free online prediabetes program called TurnAround Health. It can be found at the following website: http://bit.ly/2Do2Afq.

For more information about programs for individuals with diabetes or prediabetes, please call Leslie Shallcross at 907-242-6138.

Leslie Shallcross is the Tanana District health, home and family development agent for Cooperative Extension Service, a part of the University of Alaska Fairbanks, working in cooperation with the U.S. Department of Agriculture. She can be reached at (907)474-2426 or lashallcross@alaska.edu.

Just knowing that this is National Nutrition Month may nudge us a tiny bit closer toward better food habits. Most of us can sort the less healthy from the more healthy, but what should we aim for to be certain that we are eating well?

The 2015 U.S. dietary guidelines plus more recent studies should give all of us a few things to strive for if we are in the market for a health-promoting food plan. As a reformed vegetarian now eating meat and known to have an affection for bacon, I hate to say it, but a “plant-based” diet is likely to be yours and my best bet for better health. This is not really new; by another name, this is the “Mediterranean diet.” It’s low in animal protein, has very little sugar, and the saturated fat from animals and plants is replaced with unsaturated fats like olive oil, safflower or canola oil.

Indeed, claims of benefit from the Mediterranean diet multiply weekly – well, it seems like it anyway. And the pluses are pretty great — following this pattern might help you avoid heart disease, obesity, high blood pressure, rheumatoid arthritis, diabetes, cancer, Parkinson’s disease, dementia and Alzheimer’s disease. Several studies conclude that the Mediterranean eating pattern, which is rich in fruits, vegetables, fish and olive oil, may help the brain stay sharp into old age and a recent study in 6,000 individuals showed reduced overall frailty in seniors.

The Mediterranean diet became widely known for the first time in the 1970s from the “Seven Countries Study,” conducted by researcher Ancel Keys. At the time of his early research, certain areas of the Mediterranean had the lowest recorded rates of chronic diseases and the highest adult life expectancy in the world. Since then, there have many indications that adoption of a Mediterranean diet is associated with decreased chronic disease and all-cause mortality.

So what does the Mediterranean diet look like in more detail and what can you choose to work on during National Nutrition Month?

Most food and calories should come from high fiber, colorful plant sources, including fruits and vegetables, potatoes, breads and grains, legumes, nuts and seeds. To the extent possible, food should be fresh, locally grown and homemade, which may maximize the health-promoting micronutrient and antioxidant content of these foods. This means fewer highly processed foods like chips, breakfast cereals, cookies, etc., and fewer pre-prepared convenience foods.

Olive oil is the principal fat, used in many cases as we would use butter or margarine in baking. Total dietary fat may range from less than 25 percent (about 4 tablespoons if you are eating 2,000 calories a day) to over 35 percent of calories, but saturated fats account for no more than 7 to 8 percent (1 1/3 tablespoons) of calories. Canola oil, which contains similar fats to olive oil, and other oils like sunflower or safflower are good choices to replace butter or margarine.

The Mediterranean pattern includes one to two servings daily of cheese and yogurt (ask your doctor if you should take more calcium).

Choose healthy protein sources such as fish or chicken several times per week and use plant protein sources in place of animal protein at most meals — dried beans, nuts and tofu. Consume red meat, cured meats and cold cuts less than once per week. Eggs are limited to zero to four per week, including those used in cooking and baking.

Sweet treats containing significant amounts of sugar or honey and saturated fat are eaten only a few times per week or less. If you have dessert, make it a dried, frozen or fresh fruit.

Water should be the beverage of choice but unsweetened coffee and tea are okay. Keep juice consumption to no more than 1 small cup per day.

Leslie Shallcross

The Mediterranean eating pattern relies on herbs, lemon juice, citrus peel, vinegar and wine for flavoring. You don’t have to cut salt out altogether but keep added salt to a minimum. If you give up most pre-processed foods and make most of your meals at home, you will have made great headway in reducing your salt intake.

To see even more details, check out the Harvard University Healthy Eating Plate and Healthy Eating Pyramid at http://bit.ly/2GQNn40.

Leslie Shallcross is the Tanana District health, home and family development agent for Cooperative Extension Service, a part of the University of Alaska Fairbanks, working in cooperation with the U.S. Department of Agriculture. She can be reached at 907-474-2426 or lashallcross@alaska.edu.

Winter brings plenty of occasions for special, home-prepared meals. As the daylight hours shorten and the temperature drops, we look forward to cozy gatherings and the comfort of many traditional and savory holiday foods.

A few of us, however, may associate the holiday meal with some unpleasant side effects. If you saw the movie “The Accidental Tourist,” you know what I mean. This family knew that partaking in the lovingly prepared meal would inevitably result in symptoms of foodborne illness. When your post-holiday experience involves gastric or intestinal distress, the traditional turkey is most often to blame.

The “Accidental Tourist” was a humorous movie, but foodborne illness is anything but funny. The Centers for Disease Control and Prevention estimates that there are as many as 76 million cases of foodborne illness annually. Knowing exactly how many cases is difficult because the symptoms may occur as many as 72 hours after eating improperly prepared or mishandled food. It’s also hard to determine the number of cases because most people recover within a few days and do not seek help for the problem.

But foodborne illnesses can make vulnerable individuals very sick and may even be fatal. Symptoms vary, but may include headaches, fevers, diarrhea, vomiting and dehydration. Infants, young children, seniors and anyone with a lowered immune system are considered at-risk for serious side effects if they consume contaminated foods.

Two key areas of food handling and preparation will ensure that your family enjoys the holiday: protecting foods from contamination, and controlling temperature during storing, defrosting and cooking. Refrigerator thermometers and quick-read food thermometers are essential tools for a safety-conscious cook.

Protecting your food from contamination means washing your hands before and during preparation, and keeping work and storage areas clean. Raw poultry, fish, shellfish or meats should not be allowed to drip onto other foods while in your refrigerator. Place them on a baking sheet or in another container while defrosting them in the refrigerator. Knives, cutting boards, sinks and countertops should be cleaned and sanitized after contact with raw animal products.

Controlling temperature means keeping raw foods and leftovers below 40 degrees and cooking the turkey and stuffing to the recommended internal temperature. For the sake of food safety, invest in a refrigerator thermometer and a quick-read food thermometer. Always keep one thermometer in your refrigerator, and use another to test the turkey for doneness.

Plan ahead so that you have time to defrost your turkey in the refrigerator. A turkey may be defrosted in very cold tap water, changing the water every 30 minutes. Turkey may also be defrosted in a microwave. With these two methods, the turkey must be cooked as soon as it is defrosted; it should not be refrozen.

The stuffing or dressing may be nearly as important a part of the meal as the turkey. Current guidelines recommend cooking your stuffing in a pan separate from your turkey. If it just wouldn’t taste as good without the stuffing, stuff the breast cavity loosely immediately before you put the turkey in the oven. When testing for doneness, use a thermometer to check the stuffing as well as the turkey. The stuffing temperature should be 165 degrees.

To protect your loved ones and provide a meal that is memorable only for its wonderful taste, use a food thermometer and cook your turkey or roast to a safe internal temperature. Turkeys are usually cooked in a 325-degree oven. Your turkey is safe to eat when the internal temperature is 165 degrees. Schedule enough time to bake your turkey so that you aren’t tempted to take it out of the oven too soon.

The turkey’s temperature should be checked in more than one part of the turkey. If you use an in-oven type of thermometer or if your turkey has a pop-up thermometer, you must still check the thickest part of the thigh joint, the thickest part of the breast and the stuffing. Put leftovers away quickly in shallow pans to allow for rapid cooling. Leftovers that have been at room temperature for more than two hours should be thrown away.

Leslie Shallcross

You can find additional information about food safety and turkey cooking at the USDA Food Safety and Inspection website at www.fsis.usda.gov or on the Extension publication, “Serving Turkey Safely,” which is available at http://bit.ly/extsafeturkey.

Leslie Shallcross is the Tanana District health, home and family development agent for Cooperative Extension Service, a part of the University of Alaska Fairbanks, working in cooperation with the U.S. Department of Agriculture. She can be reached at (907)474-2426 or lashallcross@alaska.edu.

You don’t have diabetes, but your last blood tests showed higher-than-normal blood sugar levels. You’ve been wondering when this was going to happen since your mother had diabetes. So, can you or should you do anything about it?

A short and emphatic answer is, yes, you can and you should do something about prediabetes. When fasting blood sugar levels are in the higher than normal range (100 to 125 mg/dL) on a regular basis, it can lead to the same sorts of problems people with diabetes worry about — damage to the cardiovascular system, eyes, nerves, kidneys and even the brain. If your fasting blood sugar was higher than normal, you should also get a test for something called “hemoglobin A1C.” This test shows you whether your blood sugar levels have been too high over the past several months (A1C levels of 5.7 to 6.4 percent indicate prediabetes).

Many people with prediabetes will develop diabetes within a few years unless they take action. A landmark study published in 2002 showed that the onset of diabetes can be avoided or delayed through weight loss, exercise and diet changes. Follow-ups on this first study have confirmed that individuals who lost weight and followed a healthier life style can still be free of diabetes as many as 11 years later.

So, I know you saw the words “weight loss” and cringed. But, the weight loss that seemed to prevent the onset of diabetes was really pretty modest, only a 7 to 10 percent loss can normalize blood sugar levels. For someone weighing 170 pounds, this means a 12- to 17-pound loss. For the exercise portion, 30 minutes of cardiovascular exercise at least five days per week should be enough.

Leslie Shallcross

Again, you are thinking, “Easier said than done.” And I agree, but there are a few things that seem to help. Something that is really helpful is recording or keeping track — what you eat, the number of calories in your portions, your weight and your physical activity — and make changes based on what you find out from your records. There are lots of computer programs that can help but you can definitely accomplish the necessary record keeping the old fashioned, low-tech way in a little journal. Getting some help from a registered dietitian or a certified diabetes educator or a diabetes prevention program lifestyle coach can help get you going in the right direction. It will be challenging at first, but I’d rather take on this challenge than develop diabetes.

Leslie Shallcross is the Tanana District health, home and family development agent for Cooperative Extension Service, a part of the University of Alaska Fairbanks, working in cooperation with the U.S. Department of Agriculture. She can be reached at 907-474-2426 or lashallcross@alaska.edu.

10:00 am: Preschool Story Hour ~ Delta Community Library

10:00 am: Preschool Story Hour ~ Delta Community Library

October 31, 201810:00 am
– 11:00 am

Preschool Story Hour with Miss Shona returns to the Delta Library on Wednesday, September 19. Your choice of sessions - one at 10:00 and one at 11:15 -- a limit of 15 per session. Call the library at 895-4102 to sign up your 3 to 5 year old and get ready for a new season of fun stories, silly songs, creative crafts and healthy snacks. Remember, registration is a must so we can prep materials -- thanks.

11:15 am: Preschool Story Hour ~ Delta Community Library

11:15 am: Preschool Story Hour ~ Delta Community Library

October 31, 201811:15 am
– 12:15 pm

Preschool Story Hour with Miss Shona returns to the Delta Library on Wednesday, September 19. Your choice of sessions - one at 10:00 and one at 11:15 -- a limit of 15 per session. Call the library at 895-4102 to sign up your 3 to 5 year old and get ready for a new season of fun stories, silly songs, creative crafts and healthy snacks. Remember, registration is a must so we can prep materials -- thanks.

Worship in the Presbyterian or Lutheran Order of Worship (alternates weekly) at 11:00 am. Food fellowship is then followed by Faith fellowship at 1 pm. All are welcome... come and see. The log church is located just south of the Delta Community Center at 1760 Richardson Highway.

10:00 am: Preschool Story Hour ~ Delta Community Library

10:00 am: Preschool Story Hour ~ Delta Community Library

November 7, 201810:00 am
– 11:00 am

Preschool Story Hour with Miss Shona returns to the Delta Library on Wednesday, September 19. Your choice of sessions - one at 10:00 and one at 11:15 -- a limit of 15 per session. Call the library at 895-4102 to sign up your 3 to 5 year old and get ready for a new season of fun stories, silly songs, creative crafts and healthy snacks. Remember, registration is a must so we can prep materials -- thanks.

11:15 am: Preschool Story Hour ~ Delta Community Library

11:15 am: Preschool Story Hour ~ Delta Community Library

November 7, 201811:15 am
– 12:15 pm

Preschool Story Hour with Miss Shona returns to the Delta Library on Wednesday, September 19. Your choice of sessions - one at 10:00 and one at 11:15 -- a limit of 15 per session. Call the library at 895-4102 to sign up your 3 to 5 year old and get ready for a new season of fun stories, silly songs, creative crafts and healthy snacks. Remember, registration is a must so we can prep materials -- thanks.

Worship in the Presbyterian or Lutheran Order of Worship (alternates weekly) at 11:00 am. Food fellowship is then followed by Faith fellowship at 1 pm. All are welcome... come and see. The log church is located just south of the Delta Community Center at 1760 Richardson Highway.

10:00 am: Preschool Story Hour ~ Delta Community Library

10:00 am: Preschool Story Hour ~ Delta Community Library

November 14, 201810:00 am
– 11:00 am

Preschool Story Hour with Miss Shona returns to the Delta Library on Wednesday, September 19. Your choice of sessions - one at 10:00 and one at 11:15 -- a limit of 15 per session. Call the library at 895-4102 to sign up your 3 to 5 year old and get ready for a new season of fun stories, silly songs, creative crafts and healthy snacks. Remember, registration is a must so we can prep materials -- thanks.

11:00 am: Calico Cow Sale

11:15 am: Preschool Story Hour ~ Delta Community Library

11:15 am: Preschool Story Hour ~ Delta Community Library

November 14, 201811:15 am
– 12:15 pm

Preschool Story Hour with Miss Shona returns to the Delta Library on Wednesday, September 19. Your choice of sessions - one at 10:00 and one at 11:15 -- a limit of 15 per session. Call the library at 895-4102 to sign up your 3 to 5 year old and get ready for a new season of fun stories, silly songs, creative crafts and healthy snacks. Remember, registration is a must so we can prep materials -- thanks.

11:00 am: Calico Cow Sale

1:00 pm: 4th Annual Turkey Trot

The turkey trot is open to everyone – all ages and abilities are welcome. It will take place on Saturday, November 17th at 1:00 pm. Meet at the trail kiosk, and arrive by 12:45 to sign up.

Those with a competitive streak will want to complete 2 laps around the trail for a total of 2.4 miles (and bragging rights).

Volunteers will record everyone’s time and which class (run, walk, snowshoe), but everyone has an equal chance of winning the turkey, which will be awarded through a random drawing of all signed up entrants who complete at least 1 lap.

Worship in the Presbyterian or Lutheran Order of Worship (alternates weekly) at 11:00 am. Food fellowship is then followed by Faith fellowship at 1 pm. All are welcome... come and see. The log church is located just south of the Delta Community Center at 1760 Richardson Highway.

10:00 am: Preschool Story Hour ~ Delta Community Library

10:00 am: Preschool Story Hour ~ Delta Community Library

November 21, 201810:00 am
– 11:00 am

Preschool Story Hour with Miss Shona returns to the Delta Library on Wednesday, September 19. Your choice of sessions - one at 10:00 and one at 11:15 -- a limit of 15 per session. Call the library at 895-4102 to sign up your 3 to 5 year old and get ready for a new season of fun stories, silly songs, creative crafts and healthy snacks. Remember, registration is a must so we can prep materials -- thanks.

11:00 am: Calico Cow Sale

11:15 am: Preschool Story Hour ~ Delta Community Library

11:15 am: Preschool Story Hour ~ Delta Community Library

November 21, 201811:15 am
– 12:15 pm

Preschool Story Hour with Miss Shona returns to the Delta Library on Wednesday, September 19. Your choice of sessions - one at 10:00 and one at 11:15 -- a limit of 15 per session. Call the library at 895-4102 to sign up your 3 to 5 year old and get ready for a new season of fun stories, silly songs, creative crafts and healthy snacks. Remember, registration is a must so we can prep materials -- thanks.

6:00 pm: Overeaters Anonymous

6:00 pm: Overeaters Anonymous

November 22, 20186:00 pm
– 7:00 pm

OA Program of Recovery

Overeaters Anonymous offers a program of recovery from compulsive eating using the Twelve Steps and Twelve Traditions of OA. Worldwide meetings and other tools provide a fellowship of experience, strength and hope where members respect one another’s anonymity. OA charges no dues or fees; it is self-supporting through member contributions.

OA is not just about weight loss, weight gain or maintenance, or obesity or diets. It addresses physical, emotional and spiritual well-being. It is not a religious organization and does not promote any particular diet.

OA members differ in many ways, but we are united by our common disease and the solution we have found in the OA program. We practice unity with diversity, and we welcome everyone who wants to stop eating compulsively. Welcome to Overeaters Anonymous. Welcome home.

Contact Info: Bob (907)347-0337

Location: Family Medical Center; in Kitchen (please come in through basement door)

Worship in the Presbyterian or Lutheran Order of Worship (alternates weekly) at 11:00 am. Food fellowship is then followed by Faith fellowship at 1 pm. All are welcome... come and see. The log church is located just south of the Delta Community Center at 1760 Richardson Highway.

10:00 am: Preschool Story Hour ~ Delta Community Library

10:00 am: Preschool Story Hour ~ Delta Community Library

November 28, 201810:00 am
– 11:00 am

Preschool Story Hour with Miss Shona returns to the Delta Library on Wednesday, September 19. Your choice of sessions - one at 10:00 and one at 11:15 -- a limit of 15 per session. Call the library at 895-4102 to sign up your 3 to 5 year old and get ready for a new season of fun stories, silly songs, creative crafts and healthy snacks. Remember, registration is a must so we can prep materials -- thanks.

11:00 am: Calico Cow Sale

11:00 am: Calico Cow Sale

11:15 am: Preschool Story Hour ~ Delta Community Library

11:15 am: Preschool Story Hour ~ Delta Community Library

November 28, 201811:15 am
– 12:15 pm

Preschool Story Hour with Miss Shona returns to the Delta Library on Wednesday, September 19. Your choice of sessions - one at 10:00 and one at 11:15 -- a limit of 15 per session. Call the library at 895-4102 to sign up your 3 to 5 year old and get ready for a new season of fun stories, silly songs, creative crafts and healthy snacks. Remember, registration is a must so we can prep materials -- thanks.

Worship in the Presbyterian or Lutheran Order of Worship (alternates weekly) at 11:00 am. Food fellowship is then followed by Faith fellowship at 1 pm. All are welcome... come and see. The log church is located just south of the Delta Community Center at 1760 Richardson Highway.